Low-Impact Exercises for Seniors

Portrait of senior woman on side of pool, swimming

Regular physical activity comes with serious perks for seniors. It can make it easier for you to enjoy your favorite hobbies, prevent health problems, and enable you to stay stronger and fitter so that you can remain independent. The Centers for Disease Control and Prevention says adults 65 and older should aim for 150 minutes of moderate-intensity activity each week. Don’t worry — “moderate intensity” doesn’t mean you must choose fierce, bone-rattling workouts that leave you aching. In fact, low-impact exercises for seniors are ideal!

Easy & Accessible Low-Impact Workouts

Before we start, we would like to share a quick reminder! Before beginning any new exercise program, you should check in with your doctor to ensure it’s a good fit for you and your health. Your doctor may also have some helpful advice or be able to recommend a good low-impact workout for you.


Walking is more than an excellent way to travel from place to place. If you set a brisk pace, it can also be a simple way to get your heart rate up without stressing your knees or ankles. Pick a safe route through a friendly neighborhood, park, mall, or museum. To make it a social event, bring along a friend or find a walking group to join.

Water Exercises

Water provides a buoyancy that immediately takes the stress off aging or injured joints. It also offers resistance that can help you build strength. Plus, it delivers a natural cushion that ensures most minor stumbles that occur while in the water won’t result in injury. As a result, exercising in water can be a great choice when you want a low-impact option. If you prefer to work out alone or at your own pace, swimming laps is an individual sport. For those who like to exercise in groups, water aerobics can be fun for people of all ages and fitness levels.

Tai Chi

Tai chi looks impossibly graceful. Practitioners shift with gentle movements through a series of flowing postures as if dancing to music that only they can hear. Combining breathwork, postures, and motion, tai chi encourages users to master specific poses and learn how to move slowly, precisely, and gracefully between them. In doing so, they improve their balance, coordination, and strength. For those interested in learning this ancient practice, there are countless videos online. Classes are also offered in many areas.


Golf may not seem like it belongs on a list of low-impact exercises for seniors. Some would question whether it’s actually an exercise. However, playing golf does require walking, especially if you forgo the golf cart. In addition, players who want to improve their game will need to pay attention to their balance, core strength, and coordination.


Seniors who are concerned about balance don’t have to miss out on the joy of cycling. Stationary bikes are more stable. They’re also convenient for people who want to ride indoors. What about seniors who are uncomfortable with the seats on traditional bikes? Or, the people who struggle with the height of the seat or the angle of the pedals, which can be tough on the knees? With its chair-like seat, a recumbent bike can be a comfortable solution.


The elliptical is an exercise machine that you’ll find at your gym. It features two handles for the arms and two paddles for the feet. Users swing their arms and move their legs in a gentle gliding motion that’s been compared to either walking or skiing. While the movement may look a bit like running, the user is cradled by the machine. There’s no impact on the ground, so there’s minimal stress on the joints. Many people find using the elliptical to be a fun and relaxing way to put their body through its paces.


Engaging in a mix of low-impact exercises for seniors can be a fun way to incorporate physical activity into your routine without getting bored. Fortunately, residents at The Beach House have an easy time engaging in physical activities. After all, our community is located near a golf course, shopping, various community services, and several beaches. Plus, we offer a fitness room and a gym with on-site therapy services.

If you hope to retire in Jacksonville Beach, Florida, the Beach House Assisted Living & Memory Care could be the ideal place. Our friendly and compassionate staff members offer individualized care 24/7, ensuring all residents’ safety, security, and happiness. The Beach House provides assisted living and respite care. Most importantly, we tailor these services to suit each resident’s unique needs. To learn more about our amenities or schedule a tour, please get in touch with us online or call us at 904-615-8076. We look forward to hearing from you!

P.S. Check out our blog post Beach Ball Exercises for more workout ideas!